12 #Ways To Be #Happier At #Work In Less Than 10 Minutes

What’s the key to workplace happiness?

12 Ways To Be Happier At Work In Less Than 10 Minutes

12 Ways To Be Happier At Work In Less Than 10 Minutes

If you ask bestselling author Sharon Salzberg, she’ll tell you that it’s a combination of knowing what you’re doing in the moment and feeling like your work is meaningful.

At the intersection of that in-the-moment awareness and overall meaning is mindfulness, Salzberg argues in her new book,  ” Real Happiness at Work.” As one of America’s leading meditation teachers, the book is a toolkit for incorporating mindfulness — and thus real happiness — into our daily working lives.

Don’t worry, “mindfulness” doesn’t require sitting cross-legged in your conference room. As Salzberg explains, it’s about having a “balanced awareness” of what’s happening around you, so that you can understand it rather than  just react to it.

With that in mind, here are a dozen simple ways to be happier at work, in less than 10 minutes each:

1. Remember that happiness at work comes from having a sense of meaning.

“People say that the largest contributing factor in happiness at work is  meaning, which you sometimes find in the job description or sometimes outside of it,” Salzberg says , “and one of the largest sources (of unhappiness) is feeling unappreciated.”

Research backs it up. Harvard professor Teresa Amabile has found that feeling like you’re making even incremental progress in your career  leads to happiness at work, while experiments by Wharton professor Adam Grant have shown that people are more engaged when they feel appreciated — and they perform better, too.

2. Take note of how many people you rely on — and how many rely on you.

“One of the reflections I ask people to do is: How many people need to  do their jobs well for you to do your job well?” Salzberg says. It helps you realize how much you rely on everybody else.

A programmer can’t make the next great app without a designer, and that product won’t move without a sales team. In this way, you get a greater sense of how much your work is linked to others, and it feels more meaningful as a result.

3. Before a big meeting, think about the outcome.

Before you have a major conversation or get on an important phone call, Salzberg says to think about what you want to get out of the encounter.

“You can just ask, ‘Do I want to be harmful? Do I want to be  helpful? Do I want to put the other person down? Do I want to find a  resolution?'” Salzberg says. Then you’ll have an idea of the outcome you’re hoping for, which will make the day feel much more under your control.

4. Find ways to “break the momentum” of the day.

Our workdays are full of emails, meetings, spreadsheets, presentations, and more. That can lead to feeling out of control. A lot of the work of injecting happiness into our days is stopping that momentum, which you could do by pausing to breathe for a few seconds before you talk to, call, or email someone.

“Without some breathing space in the face of constant demands, we won’t be creative, competent, or cheerful,” she writes. “We won’t get along with others, take criticism without imploding, or control the level of our daily stress.”

5. Don’t pick up the phone on the first ring.

Instead of picking up the phone on the first  ring, breathe and wait until the third ring,”  Salzberg says.

By waiting for those two rings, you’re adding in much-needed breathing space into an action that would otherwise just be a reaction.

6. Wait to click send…

“Don’t click send on the email right away — breathe and reread it,” she says. “The classic example would be getting irate and sending something with hostility. Although Gmail gives you a few seconds, life doesn’t give us that many unsend buttons, so give some space to see if we’ve crafted a conversation we actually want.”

To Salzberg, much of real happiness is a matter of being aware of what you’re doing while you’re doing it — and enraged people aren’t typically conscious of their actions.

7. …Or send the email to yourself first.

Receiving your own email gives you the experience of being the recipient. Instead of getting into an energy-sapping misunderstanding, you can actually get a sense of how your message will be read.

8. Monotask at least once a day.

When you get halfway through your day, drink a cup of coffee, and only drink the coffee.

“Just drink the coffee — rather than being on a conference  call, checking your email, and having a TV on mute so you can read the  crawl,” she says. “It’s  another way of breaking that high-pressured momentum.”

Even though multitasking might feel more effective, it’s not.

9. Remember that the people in your meetings are people, too.

When you sit down for a meeting, look around. Salzberg says it’s a great way to remember that each person wants to be happy, even if they have different ideas of what that might look like.

This helps build compassion for others’ experiences, Salzberg says, which makes you better able to relate to people — a major source of meaning — and be patient when they have an idea you disagree with.

10. Schedule a one-minute meditation session.

As Salzberg says, a meditation practice is really just paying attention to physical sensations. And doing it for a little bit every day has major affects on anxiety, stress, and depression. How do you do it? Here are the instructions she gave us:

“Use the body and breathe. You don’t even have to close your eyes. Tune into the actual sensations of the breath so you can feel it come in and go out. Notice the thoughts and emotions that come, and try your best to have an interest in them as experiences in the moment. Mindfulness is all about relationships. It’s not about stopping the thoughts and blanking out; it’s relating to them and watching them, rather than being taken over by them. Then we have a choice: I’m going to let that thought go, or I’m going to act on it.”  11. At the end of the day, reflect on both the positive and the negative.

Most of the time, heading out of the office is the time for rehearsing everything that went wrong that day. Salzberg suggests also reflecting on what went well. That way you’re not denying that some things went poorly, but you’re getting a richer picture of what happened.

12. Throughout the day, set a reminder.

When you start a task, you can set a timer on your phone or in your browser to ding every 25 minutes or so, giving a little reminder to clear out any distractions. This allows you to be more aware of whether you’re on task or if you’re lost in an Internet rabbit hole. In this way, you can enlist your phone to help you be more focused, more conscientious, and ultimately happier.

“Mindfulness isn’t hard to accomplish,” Salzberg says. “It just  tends to be increasingly hard to remember.”

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3 Easy #Ways To Give Your #Brain A #Break During The #Workday

To give your brain a break, take a quick walk outside.

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The eight-hour workday became the norm when the Ford Motor Company found that number resulted in maximum productivity at its factories, explains Jeff Stibel, an author and the CEO of Dun & Bradstreet Credibility Corp., in a recent LinkedIn post. But, the problem is, the human brain is not meant to focus on the same task for hours at a time.

“The idea of an eight-hour day with a short lunch break is based on the most effective formula for physical labor, not mental work and certainly not creative mental work,” Stibel says. “Evidence shows that the brain cycles from highest attention to lowest attention approximately every 90 minutes. This suggests that you should hit the reset button about that often.”

This is precisely why “hip” Silicon Valley tech companies started the growing trend of offering unique perks that encourage employees to step away from their desks.

“One of the best ways to recharge is to engage in something different,” he says. “If you’ve been reviewing a document for 90 minutes, don’t take a break by reading news articles. Get up and do something completely different.”

Here are three ways to give your brain a break during your workday:

Be physically active. Exercise is good for our brains. That’s why company-sponsored yoga classes and in-office gyms are becoming increasingly common, Stibel says. “If you can’t get in a full workout, don’t fret: stretching for five minutes or even using a standing desk makes small changes that can spur creativity and recharge your batteries.”

Do something you love. Playing office games, going window-shopping, or meeting with a friend for coffee are great ways to give your brain a break from work. “Take advantage of what’s [in] or near your office,” Stibel says. “Being fully engaged in an activity lifts the mood and contributes to feelings of overall well-being.”

Get in touch with nature. “Being outside activates different brain regions than sitting inside, as most of us do for the majority of our workday,” he says. Easy ways to incorporate nature into your workday include taking a walk in a nearby park or regularly having lunch outside.

“Brain breaks can make a big difference in your ability to be productive, creative, and innovative. The paradox is that doing less often allows you to do more,” Stibel concludes.

7 #Ways to #Know You #Belong #Together

My husband and I disagree on a lot of things: I find Game of Thrones too gory, believe pink should be incorporated into every design scheme, and then there’s the real stuff, like the fact that we were brought up practicing different religions, and that we’ll have to figure out how to raise our kids. But even with our issues, I know we’re meant for each other. How, you ask?

1. I tell him I don’t need him and he ignores me.
There have been countless occasions when I’ve assured my husband I could handle situations without any of his help–ranging from minor things, like pulling heavy dishes out of the oven (I’m a tad accident-prone) to the bigger events, like visiting my mom in the hospital when she took three too many painkillers. Sure, I would have been fine on my own, but knowing that I had his support, whether I thought I needed it or not, made all the difference. In a solid relationship, you see through the other person’s BS when they’re trying to be tough.

2. We have compatible insecurities.

Everyone is a little bit insecure. I think someone famous once said that. But you know you’re right for each other when you find someone with equal but opposite anxieties. My husband gets embarrassed when I’m too outspoken, and I encourage him to stand up for himself more. Together, we make a semi-normal person.

3. We can turn anything into a date.
Outings should not be restricted to dinners at new restaurants. Putting all of the emphasis on making good conversation is just too much pressure for a guy you’ve been texting all day. What’s left to say by the time the appetizer comes? That’s why, whenever possible, we try to think of silly, free things to do that focus the attention on simply being together. Last weekend, for instance, we scoured New York City searching for giant Easter eggs. Yes, we were the only adults on the hunt, but I also think we had the most fun.

4. We lie to get out of seeing our friends, but never each other.
Do you remember the scene in Knocked Up when Paul Rudd confesses that he’s been lying to his wife about having to work just so he can go see Spider-Man alone in the theater? Fibbing to your partner to get some quiet time isn’t uncommon, but in the end, my husband and I would rather be with each other than anyone else. That’s why we, er, tell half-truths to get out of plans with our friends so we can be home alone on a Saturday night… together.

5. We find ways to keep each other close.
He’ll probably be peeved at me for admitting this (sorry, Ben!), but my husband has been known to tote a stuffed animal with him on business trips. I admit that the first time was because I snuck it in his carry-on as a joke, but packing an inanimate friend quickly became a habit. I know he’s not actually snuggling the thing, but a good-night text featuring a mini giraffe in some foreign Holiday Inn makes me feel connected to him. And whether he’ll admit it or not, I think it goes both ways.

6. We both find poop jokes funny.
When we first started dating, I had to turn the shower on just to tinkle, but that’s not practical or particularly eco-friendly. Now our ability to laugh about our bathroom happenings–not to mention no longer have to end dates abruptly because one of us had too much cheese–has made us closer and, well, healthier.

7. We’ve created a judgment-free play land.
He’s a huge Steven Seagal fanboy. I may or may not have seen every season of Keeping Up With the Kardashians. But we don’t have to feel ashamed of our guilty pleasures, because we accept that they’re part of each other. And though I’ll never really get what he sees in that guy’s ponytail, peculiar taste isn’t a deal-breaker. When you’re right for someone, you can completely let your guard down and admit that you derive a whole lot of pleasure from Bravo marathons. You might have put on an act when you and your guy first met, but at this point, you no longer have to pretend to have seen The Godfather Part II.

Source: Yahoo Lifestyle